Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 1951–2000 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder | Baby Foods | 52.00 mg | 12% | USDA_SR |
| 1952 | Nopales, raw | Vegetables and Vegetable Products | 52.00 mg | 12% | USDA_SR |
| 1953 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 12% | USDA_SR |
| 1954 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 52.00 mg | 12% | USDA_SR |
| 1955 | Mayonnaise, made with tofu | Fats and Oils | 52.00 mg | 12% | USDA_SR |
| 1956 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 52.00 mg | 12% | CNF |
| 1957 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 52.00 mg | 12% | CNF |
| 1958 | Cookie, molasses | Baked Products | 52.00 mg | 12% | CNF |
| 1959 | Bread, pumpernickel | Baked Products | 52.00 mg | 12% | CNF |
| 1960 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 52.00 mg | 12% | CNF |
| 1961 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 52.00 mg | 12% | CNF |
| 1962 | Beans, adzuki, boiled | Legumes and Legume Products | 52.00 mg | 12% | CNF |
| 1963 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1964 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1965 | Borage, raw | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1966 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 52.00 mg | 12% | CNF |
| 1967 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 52.00 mg | 12% | CNF |
| 1968 | Beans, white, mature seeds, canned | Legumes and Legume Products | 51.00 mg | 12% | USDA_SR |
| 1969 | Beans, great northern, mature seeds, canned | Legumes and Legume Products | 51.00 mg | 12% | USDA_SR |
| 1970 | Cookies, peanut butter sandwich, special dietary | Baked Products | 51.00 mg | 12% | USDA_SR |
| 1971 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 51.00 mg | 12% | USDA_SR |
| 1972 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 51.00 mg | 12% | USDA_SR |
| 1973 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 51.00 mg | 12% | USDA_SR |
| 1974 | Cheese, parmesan, shredded | Dairy and Egg Products | 51.00 mg | 12% | USDA_SR |
| 1975 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 51.00 mg | 12% | USDA_SR |
| 1976 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 51.00 mg | 12% | USDA_SR |
| 1977 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 51.00 mg | 12% | USDA_SR |
| 1978 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1979 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1980 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1981 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | USDA_SR |
| 1982 | Roselle, raw | Fruits and Fruit Juices | 51.00 mg | 12% | USDA_SR |
| 1983 | Candies, NESTLE, OH HENRY! Bar | Sweets | 51.00 mg | 12% | USDA_SR |
| 1984 | Cheese, parmesan, low sodium | Dairy and Egg Products | 51.00 mg | 12% | USDA_SR |
| 1985 | Bagels, wheat | Baked Products | 51.00 mg | 12% | USDA_SR |
| 1986 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 1987 | Bagel, whole-wheat (multigrain) | Baked Products | 51.00 mg | 12% | CNF |
| 1988 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1989 | Cheese, parmesan, low sodium | Dairy and Egg Products | 51.00 mg | 12% | CNF |
| 1990 | Fast foods, mexican, frijoles (pinto beans) with cheese | Fast Foods | 51.00 mg | 12% | CNF |
| 1991 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 51.00 mg | 12% | CNF |
| 1992 | Candies, bars, Oh Henry! | Sweets | 51.00 mg | 12% | CNF |
| 1993 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 1994 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 51.00 mg | 12% | CNF |
| 1995 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 51.00 mg | 12% | CNF |
| 1996 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1997 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1998 | Arrowhead, raw | Vegetables and Vegetable Products | 51.00 mg | 12% | CNF |
| 1999 | Roselle, raw | Fruits and fruit juices | 51.00 mg | 12% | CNF |
| 2000 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 51.00 mg | 12% | CNF |
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